If you, just like 15 to 25 percent of people in the US, suffer from chronic knee pain, or just get tired sore feet from constantly being on the go, pay attention to these 6 exercises to cure chronic knee, foot or hip pain. You don’t need an expensive treatment if you regularly perform the simple workout at home. Knees are the second largest source of recurrent pain, and once you add in the feet and hips, it turns out that the legs can cause big problems for a lot of people.
Simple tip-toeing, besides strengthening your calves, helps improve your balance by reducing the area in contact with the ground, which makes keeping your balance quite a challenge. It strengthens your glutes and core muscles, improves your posture while simultaneously relieving back pain, increases the flexibility of your ankles, stretches the muscles around your shins, which are an otherwise difficult muscle group to target.
Heel raises, ankle circles, resistance training and toe games are all effective exercises for relieving pain in different parts of your legs.
Try to do rolling foot massage on a daily basis and do as many reps as you want or have time for. It gives the bottom of your foot a nice stretch and prevents foot-related injuries in the long run.
Music: Diamond Ortiz – Inevitable
TIMESTAMPS
Exercise #1. Heel raises 1:01
Exercise #2. Tip-toeing 3:22
Exercise #3. Ankle circles 4:34
Exercise #4. Resistance training 5:47
Exercise #5. Toe games 7:42
Exercise #6. Rolling foot massage 9:24
Bonus 10:04
SUMMARY
-You’ll need to grab a chair for this exercise. Stand behind it and use the back of the chair to support yourself. This exercise helps strengthen your ankles and works the muscles around the knee.
-Simply tip-toe around your house kind of quickly. This will strengthen your calves and give a little workout to your toes and the balls of your feet. Aim to do this exercise regularly for 5 to 15 minutes or until you get tired.
-This exercise helps loosen up the tendons and muscles in your legs and ankles. It’ll improve your flexibility, range of motion, and overall comfort while walking or standing.
-Resistance training targets the muscles in your calves and inner and outer thighs, not only toning but also strengthening them.
-Toe games is an important exercise because it strengthens the tiny muscles in your toes and feet. They tend to be underdeveloped, which can be a big problem since they support your arches, keep your toes properly aligned, and even contribute to balance.
-Rolling foot massage works the muscles in the heels and balls of your feet. It’s also a nice relaxing massage for your arches.
-If your feet are killing you after a long day, use one thumb to put pressure on the spot between your big toe and pointer toe and use the other thumb to press the point between your ring toe and pinky toe. Gently massage these spots for up to 15 minutes for easy and quick relaxation.
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